Monday January 7th 2012

Nathan and Mike in a serious debate WOD A. “Goat” skill work For 15 minute work on your weakness! – Use template provided last week. Remember to pick ONE of the 4 progressions and stick with it for the 6 weeks B. 20 Rep Max back squat – Perform a few warm up sets then look to build up to around 60-70% of 1 rep max C. “Isabel” For...

Saturday January 5th 2013

Gassers!!!! Remember all Saturday classes are now open to friends and family. The 7 & 9 Am being for experienced individuals and the 8 am being for beginners and people looking to get a taste of the Kool-aide. We hope to see some of the friends and family members of Ruination Crossfit. WOD In teams of 4 For time – 6 rounds each, relay race style: 5 Pull-ups 24/20″...

Friday January 4th 2012

Sonya still getting it done while Dennis the soon to be dad gives them a little motivation WOD A. For times: 1200 Meter run X 2 rest 5 Min 800 Meter run X 2 rest 3 Min 400 Meter run X 1 rest 1 Min – Try and keep your split times within 2-3 seconds of each other. Keep track of each round. Example: 4:01/4:03/2:45/2:43/1:05/1:07 Recovery/Mobility/Flexibility 1 Min/each –...

January 3rd 2013

The few folks that came in for the New Years day WOD. Great way to start off 2013! WOD A. For 15 minutes practice one of the four “Goats” we have created skill progressions for. Coaches will assist in setting up and assuring proper mechanics and technique is being used. – Pull-up/Dip strength – Handstand walking/Handstands holds – Double unders – Muscle-up B. For time: 21-15-9 reps of Shoulder...

January 2nd 2012

Who else cant wait for this? WOD A. In 5 sets, build to the heaviest squat clean + 2 pause front squat + Jerk – Pause for 3 seconds after each front squat. Let feel dictate load and intensity, if your feeling good, go for it and move the heavy stuff. B. For time: 20 Kettle-bell swing (70/53) 30 Front squat (65/45) 100 Ab-mat Sit-up 20 Kettle-bell swing (70/53)...

Happy New Year!!!

  Happy New Year from the Ruination CrossFit crew! See you in 2013 for some more brutal workouts…. January 1st 2013 10:00 am WOD A. Build to a 1 RM Sumo Dead-lift – A new exercise for must of you so make sure you get a good feel for the movement before any significant load increase. Take the time to set up and get as tight as possible before...

New Years Eve

Happy New Year… What a wonderful year it has been for all of us at Ruination Crossfit. New Years celebrations help us to reflect on the past year and look forward into the upcoming year with new goals, hopes and dreams. We couldn’t be happier with how this year has unfolded.  We couldn’t have made it without each and every one of your support. From the very get-go, training...